[quote]Pemdas wrote:
AlphaDragon wrote:
Tony Hsiao wrote:
AlphaDragon wrote:
I’m now scared to know how much I’ve lost due to the week off (sick).
Don’t you just hate it when Real Life™ gets in the way?
Those kinds of things happen, and it’s discouraging at times because you feel like you’re taking two steps forward and one step back. But, persistence is the name of this iron game that we’re in. Keep at it and come back strong, stronger than you ever were before!
Yeah, and in the meantime you’re taking advantage of my downtime…
AD
AD, my advice to you is to not try and break any records your first day back. I might consider going for a 3 RM or even trying a new exercise. This way you can minimize your discouragement. The worst thing that you can do is fuck up your ME days, by missing a bunch of lifts that you attempted only to sooth your ego. [/quote]
Good advice. Thanks again.
I think I’ll do the “whole new exercise” route. Could be fun too.
Hmmmm…Back Squats (been doing front squats and haven’t ME’ed on the back ones yet, followed by Snatch Grip Deads (such a humbling exercise anyway…but…)
Upper: the equivalent of 2 or 3 board presses (never done b4).
[quote]Tony Hsiao wrote:
AlphaDragon wrote:
Yeah, and in the meantime you’re taking advantage of my downtime…
Sure…just like how you did when I had the fire/flu a few weeks ago, no?
I’m just getting back to my pre-flu weight. I weighed 177.0 last night, a pound lighter than my pre-flu weight, but at least getting back closer.
I’m gonna have to skip my gym session today because I’ve got a teacher-parent conference, it’s part of that Real Life™ thing. Maybe I’ll do some pulling tomorrow if I can sneak in a session between all the kids’ activities during the weekend.
So, not really taking that much advantage, am I? :-([/quote]
Granted.
I suppose that kind of evens us out some, huh?
I also suppose that me, not being married or with kids, should have an innate advantage? That is, if I weren’t…well…being who I am.
Last week I was complaining that my upper body needed a deload, but I didn’t want to take one, because my lower still felt strong. Earlier this week I had decided that next week would be a deload, but I’ve decided not to wait.
There’s no point in finishing out a week feeling beaten up, so I’m going to combine my two RE days into one day tomorrow, and back off on volume and intensity. Then take it easy on my next two days (Mon and Wed), still training lower on Mon and Upper on Wed, but just not pushing the volume or intensity.
Then I’ll come back at it normal starting on Friday. My body doesn’t care whether I take it easy from Sunday to Sunday or from Thursday to Thursday, so it’s time to ease back a little. Get some good food and rest, and then start thinking about the meet preparations.
Notes: Deadlift session went better than expected today. I’m quite sure I could have had 495 but didn’t want to risk missing it and I’d rather end my last deadlift on a high note.
Pulling 500 at 200 would be the equivalent of me hitting 542 at 217 (my weight last meet) if I’m looking at 2.5xBW. So the fact that I probably could have hit 495 today, is pretty huge considering my best is 512.5 at 217.5.
Dropping back down to 1 lower body day per week was probably a good decision.
This was my last heavy deadlift before the meet, and if all goes as planned, with a nice deload, and some ammonia, I should be good for at LEAST 500.
I’m excited. Oh and I have did the pre-meet head shave the other day.
[quote]Modi wrote:
Last week I was complaining that my upper body needed a deload, but I didn’t want to take one, because my lower still felt strong. Earlier this week I had decided that next week would be a deload, but I’ve decided not to wait.
There’s no point in finishing out a week feeling beaten up, so I’m going to combine my two RE days into one day tomorrow, and back off on volume and intensity. Then take it easy on my next two days (Mon and Wed), still training lower on Mon and Upper on Wed, but just not pushing the volume or intensity.
Then I’ll come back at it normal starting on Friday. My body doesn’t care whether I take it easy from Sunday to Sunday or from Thursday to Thursday, so it’s time to ease back a little. Get some good food and rest, and then start thinking about the meet preparations.[/quote]
I’m taking DE Lower off today as well, I just feel like I need some rest for events on Sunday…
45x2
95x2
135x2
155x2
175x10x2 - I felt super fast today.
Speed Pulls
335x10x1 - Fast is the name of the game.
Front Squats
190x4x6
Supersetted these cause I was running out of time.
GHR - Natural - Pushed of the bench when I need to.
3x8
Cable-Side Bends
110x3x8
DONE!
Training went well today, I felt great. I was considering not doing speed squats or speedpulls because my back was fried on monday after squatting and it was bothering me up until today, but it felt good in warm-ups so I went for it. I am happy with my decision.
Upper: the equivalent of 2 or 3 board presses (never done b4).
Sounds like a plan.
Thanks again.
What are you doing for the equivalent of a 2 or 3 board press?
[/quote]
As I normally don’t have much spare time on weekends to make them(and I always forget), I wind up using a kicking pad from my gym’s TaeKwonDo class. It’s about the depth of (2) 2x4’s placed on top of each other (It may be about a 3 board, I’ll have to re-check, though). It’s not cushy soft and it has maybe a 1" “give” on it before it becomes solid.
If you ever took Martial arts before, it’s the one you slip your arm through (palm up). There are 2 arm kinda loops that you slip your one hand through, with the top most one to be grabbed by your hand. you hold it perpendicular to the floor for any side/roundhouse kick.
[quote]Kalle wrote:
Modi wrote:
Last week I was complaining that my upper body needed a deload, but I didn’t want to take one, because my lower still felt strong. Earlier this week I had decided that next week would be a deload, but I’ve decided not to wait.
There’s no point in finishing out a week feeling beaten up, so I’m going to combine my two RE days into one day tomorrow, and back off on volume and intensity. Then take it easy on my next two days (Mon and Wed), still training lower on Mon and Upper on Wed, but just not pushing the volume or intensity.
Then I’ll come back at it normal starting on Friday. My body doesn’t care whether I take it easy from Sunday to Sunday or from Thursday to Thursday, so it’s time to ease back a little. Get some good food and rest, and then start thinking about the meet preparations.
I’m taking DE Lower off today as well, I just feel like I need some rest for events on Sunday…
Pendlay Row and Dumbbell Bench Press Superset
205x5x5
60x10x5
Hanging Leg Raise and Cuban Rotation Superset
BWx10x3
45x5x3
This concludes Sheiko #29. No testing or deload. Sheiko #30 starts Monday. The sets will be based on “maxes” of 455/255/520. Thus far I have been doing all of the bench press reps with pauses and have not been wearing a belt for anything.
Upper: the equivalent of 2 or 3 board presses (never done b4).
Sounds like a plan.
Thanks again.
What are you doing for the equivalent of a 2 or 3 board press?
As I normally don’t have much spare time on weekends to make them(and I always forget), I wind up using a kicking pad from my gym’s TaeKwonDo class. It’s about the depth of (2) 2x4’s placed on top of each other (It may be about a 3 board, I’ll have to re-check, though). It’s not cushy soft and it has maybe a 1" “give” on it before it becomes solid.
If you ever took Martial arts before, it’s the one you slip your arm through (palm up). There are 2 arm kinda loops that you slip your one hand through, with the top most one to be grabbed by your hand. you hold it perpendicular to the floor for any side/roundhouse kick.
[/quote]
Ok, cool. Matt sometimes uses the half foam roller which he calls the manpon press. Good for a little variety. How do you keep it in place?
B) Good Mornings
135x6
225x6 (narrow)
225x6 (wide)
C) Decline Close Grip Bench
135x10
225x6
275x6
275x6
D) Shoulder Rehab
…10x3
E) Light Band Crunch (instead of rope)
x12
x10 doubled (hard)
x10 doubled (same)
I felt really good today and struggled to hold myself back on the first day of deloading. Everything felt very easy today, which is a good sign.
I’ve always put Decline Close Grips as a second movement, so this normally would have been a decent weight, but as my first upper movement, the weight was pretty easy.
I’ll hit Lower easy on Monday and then Upper easy on Wednesday, and then back to the real stuff.
I weighed in post workout at 256.4 today. I have been debating cutting weight for the meet to hit 242, but there are some logistical problems with getting up to Maine 24 hours early to weigh in, and I certainly wouldn’t cut water if I’m going to weigh in the day of the meet. Right now, I have no idea what the competition will be like up there, so I’m kind of leaning towards the attitude of not really caring about anything other than hitting 3 PR’s. For all I know, Matt and I could be the only two Raw lifters there.
My goal was to hit 260 this year before beginning to lean out a little, so I’m thinking I might just compete at 275 and give up a good bit of weight to whoever I’m competing against. If it looks like I can get up there for the 24 hour weigh-in, then I might change my mind.
Upper: the equivalent of 2 or 3 board presses (never done b4).
Sounds like a plan.
Thanks again.
What are you doing for the equivalent of a 2 or 3 board press?
As I normally don’t have much spare time on weekends to make them(and I always forget), I wind up using a kicking pad from my gym’s TaeKwonDo class. It’s about the depth of (2) 2x4’s placed on top of each other (It may be about a 3 board, I’ll have to re-check, though). It’s not cushy soft and it has maybe a 1" “give” on it before it becomes solid.
If you ever took Martial arts before, it’s the one you slip your arm through (palm up). There are 2 arm kinda loops that you slip your one hand through, with the top most one to be grabbed by your hand. you hold it perpendicular to the floor for any side/roundhouse kick.
Ok, cool. Matt sometimes uses the half foam roller which he calls the manpon press. Good for a little variety. How do you keep it in place?[/quote]
I’ll just grab some guy who is nearby to hold it. There is always someone nearby that wants to help the laowai (foreigner).
Also, I may be getting a training partner next week or the week after…this dude from Nigeria who is also working out here (big dude, but no power…I’m much stronger in lower and about comparable in upper strength). He wants to do it because he saw my deadlift and wants to have one like that, but right now is (a paraphrase of his words) “working up to the insanity” that we do.
I’ve always put Decline Close Grips as a second movement, so this normally would have been a decent weight, but as my first upper movement, the weight was pretty easy.
[/quote]
Hmmm…decline close grip. Never heard/thought of those. May have to try them for my ME Upper (comeback from RL™) day.
Not to sound like a dolt, but what parts does it (decline bench) work that the flat bench does not?
There is always someone nearby that wants to help the laowai (foreigner).
AD
Nice, I’m assuming you are overseas? Where are you?
Good luck on the training partner![/quote]
China
An island province called Hainan which is most notable for the city of Sanya (where, as many may know, World’s Strongest Man Competition is held when in China, as well as Miss World)…at least they used to have those competitions, I don’t know about next time.
There is always someone nearby that wants to help the laowai (foreigner).
AD
Nice, I’m assuming you are overseas? Where are you?
Good luck on the training partner!
China
An island province called Hainan which is most notable for the city of Sanya (where, as many may know, World’s Strongest Man Competition is held when in China, as well as Miss World)…at least they used to have those competitions, I don’t know about next time.
AD
[/quote]
haha right when I read an island off of China Worlds Strongest Man popped into my head. Worlds Strongest Man always is held in different locations. It was in California this year and in '09 who knows?
[quote]Modi wrote:
I weighed in post workout at 256.4 today. I have been debating cutting weight for the meet to hit 242, but there are some logistical problems with getting up to Maine 24 hours early to weigh in, and I certainly wouldn’t cut water if I’m going to weigh in the day of the meet. Right now, I have no idea what the competition will be like up there, so I’m kind of leaning towards the attitude of not really caring about anything other than hitting 3 PR’s. For all I know, Matt and I could be the only two Raw lifters there.
My goal was to hit 260 this year before beginning to lean out a little, so I’m thinking I might just compete at 275 and give up a good bit of weight to whoever I’m competing against. If it looks like I can get up there for the 24 hour weigh-in, then I might change my mind.[/quote]
As a raw lifter, I can only think of one situation where I’d consider cutting for a particular competition: if I am close to totaling elite and might actually make it if I cut weight.
It seems silly to me to worry about what place I come in at any given meet when I haven’t even totaled elite yet. Also, since I am in the “Open” division, any records than I can currently set are weak and only attainable because there is a dearth of raw competition in that federation.
